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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OL

In the 28 days ending Feb 28, 2019:

activity # timemileskm+m
  Cycling - Trainer (fluid)14 14:06:24 244.14(3:28) 392.91(2:09)
  Run - Treadmill9 6:45:51 39.2(10:21) 63.09(6:26)
  Strength, Core, Stretch10 5:40:00
  Swim - pool7 4:38:23 8.85(31:27) 14.24(19:33)
  Physio, Chiro, IMS..1 1:00:00
  XC skiing - classic1 5:09 0.48(10:44) 0.77(6:40)
  Total42 32:15:47 292.67 471.01
  [1-5]41 32:05:24
averages - weight:166.9lbs

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Thursday Feb 28, 2019 #

9 AM

Cycling - Trainer (fluid) (ECLIPSE) 1:30:00 [4] *** 42.0 km (2:09 / km)
ahr:145 max:166

Eclipse is comprised of 3x20 minute Sweet Spot efforts (88-94% FTP) with 7 minutes of recovery between intervals.

(212-218 watts)

Wednesday Feb 27, 2019 #

5 AM

Swim - pool 1:00:00 [3] *** 2.7 mi (22:13 / mi)

Tower 26 , 1 round.

2 x 200 IM kick
400 scull drills
4 x 300 drill, 1 each stroke

16 x 25 firm on 30"
300 pull w paddles
12 PM

Cycling - Trainer (fluid) (WEST VIDETTE) 45:00 [3] *** 20.9 km (2:09 / km)
ahr:129 max:143

West Vidette is 45 minutes of aerobic Endurance riding ranging from 50-80% FTP.

Keep your watts more toward the middle of this wide wattage range as riding toward the top of the range will turn this into a more intense, and probably shorter, Tempo effort.

Remain seated as often as possible.

Supposed to be done tomorrow, but moved this to today. May take the rest of the day off or go skate ski... Or maybe not.

Tuesday Feb 26, 2019 #

5 AM

Strength, Core, Stretch 30:00 [1]

Stretching and Mobility
3 PM

Run - Treadmill 35:00 [2] ** 3.5 mi (10:00 / mi)
ahr:138 max:150 shoes: On Cloud 1 Black/Grey

Base Run and Uphill strides
5 PM

Cycling - Trainer (fluid) (HAKU) 1:00:00 [4] 26.6 km (2:15 / km)
ahr:108 max:146

Haku is 6x20-second all-out efforts at 200% FTP, each separated by about 5 minutes of active recovery at 65% of FTP.

Monday Feb 25, 2019 #

7 AM

Strength, Core, Stretch 30:00 [1] *

Stretching, rolling and Mobility work at work (station 11 trade)

Sunday Feb 24, 2019 #

8 AM

Run - Treadmill 1:10:00 [2] * 6.75 mi (10:22 / mi)
ahr:139 max:142 weight:166.2lbs shoes: On Cloud 1 Black/Grey

Run for 70min at an Easy-Moderate pace, RPE6. The goal here is steady, continuous mileage and a slower form of fatigue than you’ll see during your shorter base runs. Accordingly, reduce the intensity to RPE4 or 5 if it keeps your legs turning over, non-stop and injury-free.
10 AM

Strength, Core, Stretch 50:00 [3] ***
ahr:100 max:125

HIP and LEG Work

Saturday Feb 23, 2019 #

9 AM

Cycling - Trainer (fluid) (ANTELOPE) 1:30:00 [4] *** 25.9 mi (3:28 / mi)
ahr:140 max:160 weight:166.4lbs

Antelope is 5x10-minute Sweet Spot intervals ranging between 88-94% FTP with 5-minute recoveries between intervals.

(212, 215, 219, 219, 215 watts)
1 PM

Swim - pool 38:00 [2] * 2.2 km (17:16 / km)

Warm-Up 300m Easy, RPE4
1500m Moderate, RPE6
Cool-Down 400m easy, RPE4

Swam in CORE shorts.
22:00 split for the 1500. Felt good & easy.
Focus on triathlon arm turnover.

Friday Feb 22, 2019 #

5 AM

Swim - pool 10:23 [0] 0.5 km (20:46 / km)

FAIL

Warm-Up 300m Easy, RPE4

8x25m FS drills w/ 10s rest between drills

6x150m of 50m Easy RPE4/25m Hard RPE8, 15s rest between intervals

8x25m SK drills w/ 15s rest between

Wednesday Feb 20, 2019 #

5 AM

Run - Treadmill 45:00 [1] * 4.3 mi (10:28 / mi)
ahr:145 max:150 shoes: On Cloud 1 Black/Grey

Run 45min Easy-Moderate, RPE6 and then conclude your run with 6x20s controlled sprints, RPE10, on a similar hill to last week’s with 40 seconds of recovery between them.
6 AM

Strength, Core, Stretch 30:00 [2] **

Rehab Exercises
10 AM

Cycling - Trainer (fluid) (GEIGER) 1:00:00 [4] **** 17.4 mi (3:27 / mi)
ahr:145 max:164 weight:167lbs

Geiger is 3x12-minute efforts spent in the Sweet Spot (88-94% FTP) with brief, 3-minute recoveries between efforts.
(207-221 watts)

Tuesday Feb 19, 2019 #

7 AM

Run - Treadmill 45:00 [2] * 4.3 mi (10:28 / mi)
ahr:144 max:150 shoes: On Cloud 1 Black/Grey

Easy treadmill run at work.
5.8 mph at 2.5% incline

A bit harder than usual, probably because I took the last 3 days off.
8 AM

Strength, Core, Stretch 30:00 [2]

Mobility and strength work at work.
5 PM

Cycling - Trainer (fluid) (BERRYESSA) 1:00:11 [3] *** 17.6 mi (3:25 / mi)
ahr:136 max:155

Berryessa is 8x20-second all-out efforts at 200% FTP, each separated by almost 5 minutes of active recovery at 65% of FTP.

470 watts for work
153 watts for recoveries

Friday Feb 15, 2019 #

12 PM

Cycling - Trainer (fluid) (PIONEER) 1:00:00 [4] *** 29.5 km (2:02 / km)
ahr:150 max:160

Pioneer is a 45-minute segment between 80-85% FTP nestled inside of an hour-long workout.

Tempo ride at 188-200 watt goals. Tough but manageable. No transition run after, no time. Had to pack for Canmore ice climbing. Slept in as well so haven't swam in since Monday. Probably not going to swim swim meet next Weekend.

Wednesday Feb 13, 2019 #

5 AM

Cycling - Trainer (fluid) (ERICSSON) 1:00:00 [3] *** 28.7 km (2:05 / km)
ahr:148 max:168

Ericsson is 4x8-minute spin-up intervals between 88-94% FTP where riders begin with a slightly quicker-than-usual spin for the first 4 minutes, increase their pedal speed for the following 3 minutes, and then spin all-out for the final minute.

Tuesday Feb 12, 2019 #

7 AM

Cycling - Trainer (fluid) (SHASTA) 1:00:00 [4] ** 28.1 km (2:08 / km)
ahr:145 max:168

Shasta is 7x20-second all-out efforts at 200% FTP, each separated by about 5 minutes of active recovery at 65% of FTP.

Increase or reduce the Workout Intensity as necessary such that each interval is very challenging but can be completed in its entirety. And try to keep your spin above 100rpm during each interval, then above 85rpm during the endurance valleys.
10 AM

Run - Treadmill 35:28 [1] * 3.4 mi (10:26 / mi)
ahr:135 max:143 shoes: On Cloud 1 Black/Grey

5.8-6.0 mph speed. Felt good, felt easy.
3 PM

Strength, Core, Stretch 45:00 [3] **

Hip and Shoulder

Glute & hip work.
Shoulder mobility work in wall squat

Monday Feb 11, 2019 #

5 AM

Swim - pool 55:00 [2] ** 2.3 km (23:55 / km)

400 kick w board
6 x 100 as (25 scull/25 dog paddle/25 k/25 e)
6 x 100 IM as 50 swim+25 kick
300 k kick w flippers
400 broken IM as 25's

Sunday Feb 10, 2019 #

6 PM

Run - Treadmill 55:00 [2] 5.5 mi (10:00 / mi)
ahr:142 max:150 shoes: On Cloud 1 Black/Grey

Felt super easy. Speed between 5.7 and 6.0
Ran after driving home from Canmore.

Saturday Feb 9, 2019 #

Strength, Core, Stretch 40:00 [3] ***

various machine and free weight work
-leg sled
-lunges
-back raises
-squats w front raises
-single leg deadlifts w balance
-suitcase squats
9 AM

Swim - pool 35:00 [2] * 1.7 km (20:35 / km)

Swam in Canmore Pool

1200 straight
8 x 50 pull, 10 stroke speed work
100 w.d.

Friday Feb 8, 2019 #

5 AM

Swim - pool 30:00 [1] * 1.1 km (27:16 / km)

500 kick warm up
600 easy pull.
Then I got out. Tired, lack of motivation.

Thursday Feb 7, 2019 #

9 AM

Cycling - Trainer (fluid) 1:45:00 [3] ** 30.0 mi (3:30 / mi)
ahr:133 max:151

Berkshire

Done in small ring and all in 7th cog (I think).
164, 152, 164, 159, 176, 164 goal watts. Had to focus to keep watts correct using RPMs

2 PM

Run - Treadmill 40:00 [1] ** 3.85 mi (10:23 / mi)
ahr:143 max:156 shoes: On Cloud 1 Black/Grey

40' easy run, include 2 x 20" sprints in the last 2 minutes with 40" recovery jog between.
3 PM

Strength, Core, Stretch (Weakness Focus) 30:00 [3] ***

Physio Rehab

Glutes, GHD, stretching,

Wednesday Feb 6, 2019 #

8 AM

Physio, Chiro, IMS.. (Body Restoration) 1:00:00 [1] *

10 AM

Cycling - Trainer (fluid) (Ramp Test) 25:40 [5] ***** 11.8 km (2:11 / km)
ahr:135 max:173

5 min warm up.
Ramp test for as long as possible.
75% of highest minute = approximate FTP

HR results are accurate.
RPM was off.

I may have given up too soon, as I didn't lose power, just stopped at the 20' mark

75% of best minute = 235 FTP estimate

Tuesday Feb 5, 2019 #

5 AM

Swim - pool 50:00 [3] *** 2.1 km (23:49 / km)

Breaststroke work
10 AM

Cycling - Trainer (fluid) 10:33 [3] ** 4.12 km (2:34 / km)
ahr:118 max:138

Ramp Test Fail

Monday Feb 4, 2019 #

Strength, Core, Stretch 20:00 [3] **

Leg work:
Press, calf raises. GHD machine (SLD) banded monster walk.
10 AM

Run - Treadmill 40:00 [1] ** 3.8 mi (10:32 / mi)
ahr:140 max:144 shoes: On Cloud 1 Black/Grey

Easy run, treadmill. 5.7 mph at 2.5%
Getting easier again. HR is staying lower.

Saturday Feb 2, 2019 #

9 AM

Cycling - Trainer (fluid) (Freddy Kinetic 07) 1:00:00 [3] ** 27.4 km (2:11 / km)
ahr:136 max:166

15' w.u.
10x 1':3' of Z6:Z2
15' w.d

Did 8 x 30" to 4:30 RI instead. Consciously
Taking it easier and dialing back efforts as I was sick for 2 full weeks
12 PM

XC skiing - classic 5:09 [1] * 0.48 mi (10:44 / mi)
ahr:63 max:87

Fail. TOO COLD!!!!

Friday Feb 1, 2019 #

Strength, Core, Stretch 35:00 [3] ***

Sumo squats and deadlifts.
Calf raises
Sit-ups and push ups.
Stretching.
9 AM

Cycling - Trainer (fluid) (Trainer Buildup 8) 1:00:00 [4] *** 27.5 km (2:11 / km)
ahr:134 max:160

w/u 8' gradually increasing resistance, 2' easy, 1' hard, 2' easy, 1' hard, 1' easy
m/s
3x (3' low PZ 5, 2' RI, 3' low PZ 5, 2' RI), then
2x (1' AO, 1' RI)
c/d to complete total time

Legs acidy still.
Out of shape and out of breath.
Scaled back effort, just aimed for 220-230 watts on 3' efforts
11 AM

Run - Treadmill 40:23 [1] * 3.8 mi (10:38 / mi)
ahr:142 max:144 weight:168lbs shoes: On Cloud 1 Black/Grey

HR finally down to normal (140 ish) for pace (5.7 mph).
Starting over with running has been challenging. Need to be consistent.

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